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Veganism 101: Iron. Are you getting enough?

One of the first questions vegans and vegetarians get asked (after where do you get your protein) is "how do you make sure you get enough iron in your diet?"
At a glance:
Iron is an essential mineral required to maintain good health 
Iron is found in every cell and has the following main functions:
Formation of red blood cells
Cofactor of enzymes and other proteins involved
Transports oxygen from the lungs to all parts of the body.
If you don’t get enough iron you may feel tired and not have the energy to do the things you want to do. You may also look pale, be irritable and have trouble concentrating. Since iron is critical for brain development, a lack of iron may lower children’s ability to learn.

How much iron you need depends on your gender, age, and (for women) how heavy your period is.  

Recommended Dietary Allowance Iron intake (in mg per day)

Life Stage

Males

Females

7 to 12 months

11

11

1 to 3 years

7

7

4 to 8 years

10

10

9 to 13 years

8

8

14 to 18 years

11

15

19 to 50 years

8

18

51 years and over

8

8

Pregnancy

 

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Iron comes in two forms: heme and non-heme. Heme, which makes up about 40% of the iron in animal foods, is easily absorbed by the body. Vegan diets contain only non-heme, which is less readily absorbed. And so the concern: 
Are vegans and vegetarians at risk for iron deficiency?
The Short Answer: NO
In fact, what the research has shown is that there is much more to this picture. Plants have nonheme iron, which is more absorbable when the body is low in iron and less absorbable when the body already has enough iron. This allows the body to regulate its iron balance. On the other hand, meats have heme iron, which barges right into your bloodstream whether you need it or not. The problem is that many people have too much iron stored in their bodies. Excess iron can spark the production of free radicals that accelerate aging, increase the risk of heart disease and cause other problems.  
SO a high absorption rate is not necessarily a good thing as the body has no mechanism for disposing of excess iron. In other words, iron from plant foods is more beneficial to the body because its absorption remains safely regulated. Whereas iron from animal sources can accumulate to levels which could be harmful. As well, there is no research that shows that vegans or vegetarians suffer higher rates of iron deficient conditions than the rest of the population. (See the footnote at the end of this post for the science behind these claims)
Maximizing Absorption:
The absorption of iron is affected by the presence of other foods in the gut. Calcium, tannins, phenols (found in chocolate, tea and coffee), proteins, for example in cow’s milk and egg, all have a tendency to hinder the absorption of iron. Phytates (phytic acid) found in grains, bread and pasta also have a similar effect. 
 
 
Vitamin C - ascorbic acid - helps to increase the absorption of iron and, in particular, the non-heme form of iron prevalent in the vegan and vegetarian diet. To increase your iron absorption substitute your morning cup of tea or coffee with a glass of freshly squeezed orange juice. If you are concerned about low iron levels, try to combine vitamin C-containing foods with your iron-rich meal.  
As always, it is important to consult your physician and a simple blood test will tell you where your iron stores are at.
But the take – away here is that most people can get their iron needs met by eating a healthy whole food plant based nutrient rich diet.  
 
 #beHappybeHealthy
The footnote:
Although vegetarians have lower iron stores, adverse health effects have not been demonstrated with varied vegetarian diets in developed countries. In fact, moderately lower iron stores reduce the risk of some chronic diseases (Hunt, 2003). It is well known that many meat eaters are oversupplied with iron, increasing the risk of cardiovascular disease (CVD) and certain cancers (Leitzmann, 2005).
Hunt, J.R. 2003. Bioavailability of iron, zinc, and other trace minerals from vegetarian diets. American Journal of Clinical Nutrition. 78 (3) 633S-639S.
Leitzmann C., 2005. Vegetarian diets: what are the advantages? Forum on Nutrition. (57) 147-156).

    Iron Content of Selected Vegan Foods can be found here: 

     http://www.vrg.org/nutrition/iron.php

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    Part 3: Revive the Spirit: The Benefits of a Spiritual Cleanse

     
    To us this is the hardest part. Why? It is not just about watching what you eat, although that is a challenge, or finding forgiveness for yourself and others, a task that can take a lifetime, it is about seeing the bigger picture. To constantly be pushing beyond the limits of your vision, your perspective, and most importantly, and probably the most difficult part, to TRUST the unknown. 
    Often we feel like grains of sands balancing on a scale, the lightest shift in weight and we can easily become unbalanced. The task is to be more like the scale, the one who holds the balance of a life that is, at its essence, unpredictable. 
     
    To be able to take that leap of faith into the unknown. Without that leap, nothing happens. Ships are not meant to stay in harbors, they are meant to explore everything the sea has to offer.
    There is a great poem by Antonio Machado that goes…
    Mankind owns four things
    That are no good at sea:
    Rudder, anchor, oars,
    And the fear of going down.
    Fear. This is not an easy thing to overcome. So don’t. Just live with it. At Rejuice we subscribe to the 80/20 rule in all things. Perfection is a trap. You learn to walk by falling down. You are allowed to indulge, you are welcome to take that nap, to eat a piece of cake, to scream if you need to, what we wish for you, for us, is the courage to be afraid and do it anyways. To TRUST that there is something greater than our own needs, our balancing acts. That at the heart of our green revolution is LOVE.
     
    Grasp it. Hold on to it. It is all there for you. You are that pure energy. You are a force of nature.  
    Suggested Steps to Revive!
    What follows are practices. Do them each day, each hour, each minute if that is what it takes. The only way to discover which practices work for you is to do them. 
    Meditation. Meditation, prayer or contemplation is an important part of any spiritual tradition. It is the time to turn your focus inward while simultaneously expanding your consciousness beyond a sense of ‘self’ that encompasses everyone and everything.  
    Self-awareness. You can use meditation to become self-aware, but on a daily basis, the way you think, speak and act is important to recognize. Your sense of self is often defined by how other people treat you – yet this is not the real you! The real you – the soul, or higher self – can never be ugly, unlovable, stupid, unwanted, etc. When you’re aware of how you think and speak about yourself, you will be amazed at how your thoughts and language center on separateness instead of oneness.
    Become non-attached. Don’t mistake non-attachment for not caring and not loving. You can love unconditionally, and care deeply, without the neediness that comes with being attached to something. Attachment causes suffering because you fear loss. Remember, while nothing physical is permanent, consciousness is. Imagine loving something without “owning” it. Imagine a never-ending bond between you and someone you love, whether you are in physical proximity of each other or not.
    Accept change. Everything is changing constantly. Nothing will ever be as it was a moment ago. Don’t assume that change is bad. Things change, and how you perceive them determines whether you see them as ‘good’ or ‘bad’. Set your intentions on seeing good; feeling good; experiencing good.
    Be curious and see the world from multiple perspectives. Look at the world with the curious eyes of a child – who does not judge or criticize, but who sees the good and the wonder in everything. Delight in your creations and in the creations of others. See the blessings in every difficulty and the joys in every sorrow. See “what is” from other points of view that will open your mind.
    Be present-focused; be here, now, instead of allowing life to pass you by while your thoughts are stuck in the past or wandering in the future. NOW is when you create your future!  
    We shall not cease from our exploration
    And the end of all our exploring
    Will be to arrive where we started 
    And know the place for the first time
    -- T.S Eliot
     #beHappybeHealthy

     

    Suggested steps comes from http://www.loveorabove.com/blog/spiritual-growth/

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    Part 2: Recharge the Body: The Benefits of a Physical Cleanse

    In our last blog we discussed the liberating benefits of an emotional cleanse. This week we will take a look at your gut and show you why healing your gut is essential for good health.
    More than 2,000 years ago Hippocrates said “all disease begins in the gut” and we’re only now coming to understand just how right he was. Research over the past two decades has revealed that gut health is critical to overall health, and that an unhealthy gut contributes to a wide range of diseases. The gastrointestinal (GI) tract is a crucial part of our physiology and its health determines our health and happiness. Besides being responsible for nutrient absorption, our digestive system is responsible for our immune system and acts as a major source of neurotransmitters – the chemicals that determine our emotional state. Gut health has been linked to our learning capacity and memory, depression and anxiety, bone formation, neurological functions, and much more.
    Unfortunately, several features of the modern lifestyle directly contribute to unhealthy gut flora:
    Antibiotics and other medications like birth control and NSAIDs
    Diets high in refined carbohydrates, sugar and processed foods
    Diets low in fermentable fibers
    Dietary toxins like wheat and industrial seed oils that cause leaky gut
    Chronic stress
    Chronic infections
    With so many things attacking our digestive system it would seem like an almost impossible task to try and restore its health. Luckily with a bit of planning and time it is possible to restore your gastrointestinal tract to optimal health. 
    Rejuice's Recommendations to Remove, Repair, Restore, for a happy healthy gut.
    REMOVE 
    In this first step we remove the offending foods and toxins from your diet that could be acting as stressors on your system. This means caffeine, alcohol, processed foods, bad fats, and any other foods you think may be causing issues, like gluten and dairy. All of these all irritate the gut in some form and create an inflammatory response.
    REPAIR
    You do this by consuming an unprocessed diet and giving your body time to rest by providing it with substances that are known to heal the gut, like L-glutamine, omega-3 fatty acids, zinc, antioxidants (in the form of vitamins A, C, and E), quercitin, aloe vera, and turmeric.
    RESTORE
    The restoration of your gut's optimal bacterial flora population. This is done with the introduction of probiotics like Lactobacillus acidophilus and Bifidobacterium lactis. Our gut is home to approximately one trillion micro organisms and ten times more bacteria than all the cells in the body. In fact you can say we’re more bacterial than we are human.A probiotic is a good bacteria and is ingested to help reinforce and maintain a healthy gastrointestinal tract and to help fight illness.
    You can also eat whole foods that are fermented and contain large amounts of good bacteria. Sauerkraut, kimchi, miso, microalgae and coconut kefir are fantastic plant-based probiotic-rich foods. When looking for probiotic-rich foods, avoid vinegar-based and/or pasteurized varieties, since these elements kill good bacteria!
    10 FOODS THAT ARE GREAT FOR GUT HEALTH 
    1. Kefir
    Fermented foods are full of healthy, living bacteria that contribute to our microbiome. Kefir, a fermented and slightly carbonated dairy beverage, can contribute to improved gut health by delivering good bacteria and also helping the synthesis of vitamins B12 and K. Even if you have difficulty digesting the lactose in milk, you may be able to tolerate kefir.
    2. Sauerkraut
    Another fermented food, sauerkraut (fermented cabbage) acts as a vehicle to deliver health-promoting probiotic bacteria to the GI tract. Be sure to look for freshly made sauerkraut (it will be in the refrigerated section) and not canned — the pasteurization process that canned sauerkraut endures kills off much of its beneficial bacteria.
    3. Kimchee
    This traditional Korean condiment of spicy fermented cabbage and various add-ins can also contribute to improved gut health. It contains healthy bacteria and current research is showing a promising connection between the bacteria found in Kimchee and improved immunity.
    4. Kombucha
    Black tea fermented by a symbiotic mixture of bacteria, fizzy kombucha is becoming one of the most popular fermented foods in the American diet. In addition to beneficial probiotics, kombucha drinkers also benefit from the antioxidants found within the drink's tea base.
    5. Whole oranges
    The soluble fiber found in oranges is fermented by our gut bacteria and one of the byproducts is a fatty acid called butyrate. Butyrate is the preferred fuel source for the cells that line our GI tract and thus helps fuel a healthy gut. Remember, you must eat the whole fruit to reap this benefit since the soluble fiber is found mostly in the membranes that divide the segments of the orange.
    6. Jerusalem artichokes (sunchokes)
    Jerusalem artichokes are especially high in inulin, an indigestible fiber that feeds our gut bacteria. Like the fiber in oranges, inulin is also fermented in the colon and a butyrate is formed as a byproduct of this fermentation. Butyrate has been shown to improve the health of the intestinal barrier and also have anti-inflammatory effects.
    7. Butter
    Butter is a source of naturally occurring butyrate in our diets (versus that which forms as a byproduct of fermentation in our large intestine). Food sources of butyrate may also enhance intestinal barrier function and improve overall gut health. Remember to look for butter from grass-fed cows.
    8. Garlic
    Garlic can act as a prebiotic, or a food source for our healthy gut bacteria. However, those with IBS might want to avoid garlic, as it is also high in fructans, a type of carbohydrate that some have difficulty digesting.
    9. Lentils
    Lentils can contribute to our gut health in a few different ways. Lentils contain soluble fiber, which is fermented in our colon. Lentils are also a source of prebiotics that feed our existing beneficial gut bacteria.
    10. Dark chocolate
    Great news! The bacteria within our GI tract  can efficiently ferment chocolate and even produce anti-inflammatory byproducts. These fermentation byproducts have been found to benefit both a health gut and also a healthy heart. Look for dark chocolate with at least 70% cacao content.
    Start eating better today and feel the difference. Your gut will thank you!
    #beHappybeHealthy
    Stay tuned for Part 3: Revive the Spirit: The Benefits of a Spiritual Cleanse
    Read more →

    Renew, Recharge, Revive into Spring : A 3 Part Series on Healing the Mind, Body, and Spirit!

     

    At Rejuice, we believe that a healthy lifestyle incorporates all three elements – body, mind, and spirit. In fact, you can down as much green juice as you like, be able to arm balance like a Yogi, but if you live in a state of fear, anger, and sadness more than you embrace this one beautiful life you are given, then you are not reaping all the benefits from your otherwise healthy lifestyle.
    It is with this in mind that we begin our 3 part cleansing series with tips to emotionally cleanse and heal from the inside out.   
    Part 1: Renew the Mind: The Benefits of an Emotional Cleanse.
     
    It is now a well-known scientific fact that a placebo like a sugar pill can put a person into a deep sleep as effectively as a tranquilizer, if that person “thinks” they are getting the real thing. And research studies also reveal the link between anger and heart disease[1], and the role that emotions play in a person’s recovery. What all this adds up to is that our bodies are print outs of our minds. And what we think and feel is just as, if not more important than, what we consume. Take a simple example : If you bite into a lemon, the juice instantly makes your mouth water as salivary glands under your tongue start secreting enzymes and triggering digestion. But what happens if you just visualize a lemon? Scientists checked this out and found that the same salivary enzymes are produced, even though there is nothing to digest! 
    Magic? 
    Nope – it's the power of our minds! 
    The bottom line is this, the messages sent from the brain are more important than the physical presence of food or a pill. And every thought we think is being translated in our biology. According to Dr. Madan Bali, PhD, “The intelligence of the body expresses itself in only two ways  - thought or molecule. Like the thought of fear that creates stress hormones, likewise feelings of happiness can create a happy or healing molecule.”
    So the million dollar question is this “What is on your mind?” What kinds of thoughts consume you – is it worry, anxiety, frustration, grief, anger? For most of us, the bad thoughts outweigh the good. Being stressed, sad, or angry is a normal part of life, and it is healthy to feel the full spectrum of emotions. Every one of us reels from emotional stress from time to time. It’s when emotions go unchecked that mental, and even physical, problems can arise.
    After a long, hard winter it feels great to release any pent up emotions or frustrations that may have accumulated along with the snow, or perhaps it is time for you to release grudges, heal friendships, and find forgiveness. In the spirit of spring cleaning, here are our favourite methods (from Natural News writer Mike Bundrant) that can get rid of the clutter of old wounds, dust off those hurt feelings, and reveal your inner glow, that warm renewing light, the kind that comes from finding true peace within.  
    Recipe for an Emotional Cleanse
    The recipe will call to mind specific people and events and ask you to take certain actions, always erring on the mature expression of your emotions, rather than an immature expression. 
    Cleanse anger
    Identify the people at whom you are angry. Once identified, the recipe calls for you to write down the mature expression of your issue (not the immature one). Once you are clear on your adult position on the issue, the road forward will be obvious. 
    Cleanse guilt
    Identify people you have wronged and of whom you need to ask forgiveness. Identify specifically what you did or how you acted poorly toward each person and what, if any, restitution you feel is appropriate. Make plans to act on your insights.
    Cleanse negative memories you are holding onto
    Write a list of negative memories that still bother you. Once you have your list, review each memory completely and from a distance. Imagine you are viewing the memory as a neutral observer from a safe and comfortable distance. Ask yourself what there is to learn from each memory. Record your thoughts.
    Cleanse self-criticism
    Notice the specific words you use to criticize yourself. Take a paper and pencil and write the words self-criticism at the top. Then, write down all the phrases the come to mind that you use to beat yourself up. Don't censor yourself. Review each phrase, curious about its origins. Next, completely clear your mind by listening passively but intently to some mundane sound in your immediate environment (the sound of a refrigerator motor, a fan, the hum of your computer of the distant traffic). Once you are settled and clear, throw the paper away.
    Develop resources
    Finally, immerse yourself in a positive memory, seeing what you saw at the time, hearing what you heard and feeling what you felt. Imagine many, many more of these positive memories being scattered into your future. By ending on a positive note and casting positivity into your future, you set the stage for good things to come. Positive expectations and optimism are linked to health and longevity.
    The moral of the story: Take charge of your emotional health. Consciously process your emotions. Don't allow stress to dictate your state of being. When this happens, your mind and body become a habitat in which disease is more likely to flourish. This is a proven fact. 
    If you cannot complete the emotional cleanse on your own, get some help and support in the process. It is that important. 
    Stay tuned for Part 2: Recharge the Body: The Benefits of a Physical Cleanse
    #beHappybeHealthy
    [1] One Harvard study of 1,305 men with an average age of 62 revealed that the angriest men were three times more likely to develop heart disease than the most placid ones.
    Mike Bundrant is co-founder of the iNLP Center and host of Mental Health Exposed, a Natural News Radio program.
     Dr.Bali can be found at http://yogabliss.ca/
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    Re-Juice Into Gear and Chase Away Those Winter Blues!

    We made it through December, the cheesy Christmas music, the shopping frenzy, the Hanukkah guilt (what you call Gelt). We toasted the New Year, hoped for the best and are well into breaking our resolutions. Even Valentine’s day has passed us by, leaving the usual causalities (Yes, I ate 6 red velvet cupcakes by myself while the cats silently judged). And so we find ourselves in late February, sinking in slushy pools or slipping on the ice, the cars are dirty, the roads are a nightmare, the snow never seems to stop, and it’s cold, as a matter of fact, it is “frette en criss” cold!!!

    Even our beloved Habs cannot make up for this weather…
    You got it my friends, 'tis the season to be…FED UP!
    Lucky for you, we here at Rejuice have been busy in our juicy labs combing the research for the best ways to re-gear and beat those Winter Blues: 
    Follow the Swiss and Frilyftsliv!

    People from Sweden and Norway hold the act of connecting with nature in the highest esteem, a philosophy known in those parts as “friluftsliv”. Those who want to experience “friluftsliv” spend a lot of time outdoors, immersing themselves in the landscape and admiring the splendor of nature, no matter the temperature. Getting outside and connecting with the natural environment will help ease a moderate case of SAD because it will give you an appreciation of the climate and elements of the cold season.
    Indulge in some Raw Organic Dark Chocolate!

    Treat yourself to some rich, dark chocolate, it helps boost serotonin levels easily when eaten in moderation. Serotonin is known as the “feel-good hormone” and is produced when the body is exposed to sunlight, but chocolate makes for a sweet substitute.

    And most importantly…. Juice Away Your Blues!

    New studies show that fresh fruits and vegetables contain powerful mood elevators that promote mental and emotional health without the side effects of medication. Leafy greens such as spinach and kale, and root vegetables, like beets and carrots, are packed with the “happy minerals” like magnesium, iron, calcium, and potassium. These guys help regulate stress related hormones and bolster immunity.
    Eat well, feel better!
    We can’t predict when winter will end. It kind’a makes us feel like Bill Murray in “Groundhog day”! And we swear sometimes it’s snowing HORIZONTALLY. So while we shovel out our cars, and tighten our scarves, our best advice – embrace the season, spend time doing what you love with the people that warm your heart! Most of all #beHappybeHealthy
    Spring is right around the corner!
    XO Rejuice
    Read more →

    Keep Calm and Go Organic!

    3 great reasons Rejuice uses organic produce, and why you should too!

    The number one reason people tend to avoid organic produce is price. These consumers are not convinced that the benefits outweigh the cost. Our hope is that after reading the following, you may find that there is a much dearer cost to your health, your families, and the planets, in opting for conventionally farmed produce.

    Before we begin, note that when we say organic, we mean farming practices that rely on crop rotation, compost, biological pest control and that excludes synthetic fertilizers, herbicides, insecticides, plant growth regulators or hormones, livestock antibiotics, food additives, and genetically modified organisms. As opposed to conventional farming practices that not only utilize all the above practices but that are heavily dependent on pesticides. The sad reality is that even the inactive ingredients in herbicide and pesticide brands have been found to be just as toxic, if not more so, than the active ingredients, and these ingredients aren’t tested for human health impacts before being released.

     

    There are many reasons we can give you why organic is better, but we are counting down our top 3 reasons:

     

    1. Organic Food Contains More Nutrients! The facts: According to a recent study by the Globe and Mail and CTV Newsof the nutrient quality of fruit and vegetables, compared to 50years ago, today’s regular fruit and vegetables contain dramatically less vitamins and minerals. The average potato has lost 100% of its vitamin A, 57% of its vitamin C and iron, 28% of its calcium, 50% of its riboflavin, and 18% of its thiamin. Similar results applied to 24 other fruits and vegetables. For broccoli, all seven nutrients fell, including a 63% decrease in calcium and a 34% decrease in iron. In April 2001, a US study examined 41 comparisons of the nutrient levels in organic and regular foods. In every case, the organic crops had higher nutrient levels - 27% more vitamin C, 29% more iron, 14% more phosphorus. At the June 2001 meeting  of the American Chemical Society, a chemistry professor reported that organic oranges contained up to 30% more vitamin C than regular oranges, even though they are half the size. (Conventional orange trees are fed nitrogen fertilizer, causing the fruit to absorb more water, which makes them bigger.) In a French study, a cancer specialist studying the nutrient qualities of food grown in the Languedoc-Roussillon region of France showed that for the twelve foods where his study is complete, the organic foods showed increased quantities of vitamins A, C, E, and the B group, increased elements such as zinc, increased minerals such as calcium, and increased fibre.

     

    1. Organic Farming Protects the Climate and Wildlife! The facts: Organic soil is full of living creatures, which carry carbon. In soil experiments across the globe, organically managed plots stored muchmore carbon than the conventional plots. In the Broadbalkexperiment, soil fertility increased by 120% in the manured plots, versus 20% in the chemical plots. The same results occurred in the Swiss experiment. A study in California’s Central Valley showed that as well as producing similar yields and suffering similar pest damage, organically managed fields produced 28% more organic carbon. By storing more carbon in the soil, organic farmers help to stop global climate change. A report by Britain’s Soil Association shows that wildlife is substantially richer and more varied on organic than on conventional farms. A typical organic field has five times as many wild plants, 57% more species, and 44% more birds in cultivated areas than a regular farm. Two 1996 studies show that organic farms have twice as many skylarks, and twice as many butterflies. Every time we eat an organic lettuce or tomato, we help restore wildlife.

    And the #1 reason: 

    Organic Food is Safer: The facts: Farmers in Canada, Kansas and Nebraska who use the pesticide 2,4-D suffer a higher rate of non-Hodgkin’s lymphoma (a cancer). The same applies to dogs that play on lawns that have been sprayed. In Sweden, exposure to phenoxy herbicides has been shown to increase the risk of contracting lymphomas six-fold. In the US, the death rates from myeloma (a cancer) are highest in rural farming areas18. And so it goes on. Migrant farmworkers suffer an abnormally high rate of multiple myeloma, stomach, prostate and testicular cancer. Organic farming carries none of these risks. There is a strong association between breast cancer and exposure to chemical pesticides. Atrazine, a common ingredient in pesticides, causes breast cancer in rats, chromosomal breakdown in the ovaries of hamsters, and hind-limb deformities in frogs. A Finnish study showed that women whose breasts stored the highest levels of a lindane-like residue were ten times more likely to have breast cancer than women with lower levels. (Lindane is a pesticide). 

    We can end all this by shifting to organic food. We can be healthier. Our children can be healthier. Our farmers and farm workers can be healthier. Frogs, worms, butterflies, skylarks and the soil itself can be healthier. All that it takes is to turn away from chemically grown food, and embrace organic food

                                                                                                                           Guy Dauncey

     

    #behappybehealthy

     

    The information above all comes from Ten Reasons why Organic Food is better by Guy Dauncey. You can read the original article here: http://www.earthfuture.com/earth/cg-tenreasonsorganic.asp Guy Dauncey is the author of Earthfuture: Stories from a Sustainable World (ecotopian short stories, summer reading!) and Stormy Weather: 101 Solutions to Global Climate Change, winner of a Nautilus Award at the New York Book Expo (New Society Publishers). He lives in Victoria. www.earthfuture.com. First published in Common Ground Magazine, August 2002

    Other sources: Rhodes, Nick Organic Farming for Wildlife on Kansas Farms Published: Spring/Summer Issue – My Wildlife Magazine

     

     

     

    Read more →

    Your Guide to ReFUEL After Your Work-Out!

    ReJuice’s Top 5 Tips to ReVitalize!

    Success in reaching your work out goals depends as much on how you choose to refuel your body as it does just getting your butt to the gym. 

    Any resistance or strength training actually causes damage to muscle fibers as our body replaces weak muscle fibers with more functional ones. Training harder is not enough, you need to put adequate nutrients in your tank, so you can get the results you want! Doing a spin class or high intensity training? Then you need to refuel with protein and replace nutrients. Hot Yoga? Sip something super hydrating! Your workout does not end at the gym, by fuelling smart you get results!

    Here are our recommendations for the optimal post work out fuel:

    1. 

    After a butt-kicking interval class laced with weights, plyometrics, and cardio, you need to replace the carb, fat, and protein stores you’ve burned through. If you don’t refuel properly, your muscle tissue will break down.

    Recommendation for major replenishment after a cardio workout: Rejuice's COCO ALMOND BUTTER CUP: Coconut Milk, Almond Butter, Cacao and Dates with added Vegan Protein! 

     

    2.

    Calcium rich drinks are ideal after toning classes like Pilates and Barre. Women doing these types of classes to strengthen their bones can really benefit from a nutrient rich smoothie that includes calcium rich greens.

    Recommendation for calcium rich bone and muscle refueling after a toning and strength training workout:  Rejuice's GREEN SMOOTHIE: Banana, Mango, Pineapple, Orange, Romaine, and Kale

    3. 

    Intense weight training can leave you hungry – so fuel up with a strawberry rich smoothie with chia and add protein powder to restore and build muscle.

    Recommendation for intense weight training session: Rejuice’s CHIA STRAWBERRY BANANA DELIGHT: Strawberries, Banana, Mango, Coconut Milk and Chia Seeds with Vegan Protien

    4.

    After Yoga - you don't need protein because not a lot of muscle is being broken down. You do need to rehydrate. So drink lots of water and go for a juice blend with beets, carrot, apple, ginger, and lemon. Beets can help lower blood pressure. They also contain tryptophan, which can help keep you and your mind calm and relaxed long after savasana is done!

    Recommendation for replenishment after a moderate Yoga workout: Rejuice's BEET-LICIOUS: Beets, Carrots, Celery, Apple

    5.

    After really hot yoga, you need extra hydration and nutrition. Mango, a true superfood, to rescue! The antioxidant and mineral content of Mango make it an ideal addition to any post workout regime. Chock full of Vitamin A, copper, and potassium, the tartaric acid, malic acid, and a trace of citric acid found in the fruit help to maintain the alkali reserve of the body. The potassium in banana's and the electrolytes from coconut water help to restore the bodies balance after all that stretching and sweating.  

    Recommendation for major replenishment after a Hot Yoga workout:  Rejuice's MANGO MARGARITA: Mango, Banana, Coconut Milk and Lime

    Finally, we have great news here at Rejuice. Studies show that to curb excess inflammation and muscle soreness......

    Ginger!

     

    According to a recent study: "Ginger has been found to decrease eccentric-exercise–induced inflammation and delayed onset muscle soreness. In vitro studies have found several chemical constituents in ginger, such as gingerols, shogaols, paradols, and zingerone, that block the production of inflammatory compounds and inhibit enzymes that increase pain and inflammation in the body"1 

    Another great reason to have a post work out shot of ginger at Rejuice!

    Cheers! #beHappybeHealthy

    What do you drink after a workout? Share your recipes with us!

     

     

    1. Black CD, Herring MP, Hurley DJ, O’Connor PJ. Ginger (Zingiber officinale) reduces muscle pain caused by eccentric exercise. J Pain. 2010;11(9):894-903.


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    Introducing our New Youtube Site and First Video Blog!

    Joanna got together with videographer David Adelman and put together her first video blog explaining the difference between cold-pressed and fresh pressed juices. Check it out here and visit our new Youtube site for ongoing updates at  Rejuice Sherbrooke

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    A Call to Juice Up!

    This is a revolution in the making. We’re not talking about the Russians and their battles. They have Vodka, and potatoes, which is all fine. And no, its not about the coming of the personal computer, Bill Gates or Steve Jobs. Not even that courageous student defying a tank in Tiananmen square.

    This is all about your revolution! Your liberation, feeling free from those regimes that restrict movements, expressions, and spirits! This is about a compassionate and ethical way for all of us to live together. 

    If this juicing revolution had a flag, it would be green and leafy and look a lot like kale! 

    As the old adage goes: “You are what you eat.” It's time. Time for peace, love and Rejuice!  Because this is all about a clean diet which makes for a clean mind. Free from the chemicals in processed foods that fluctuates our moods. Be gone! 

    With this change of diet you will feel better physically and spiritually. This revolution won’t happen over night but rest assured, over time change will occur! 

    And that change is all about consciousness, where we realize the interconnectedness and interdependence of all living things. 

    As a species, we need to take a stance, walk the line and evolve to a higher level. We are constantly evolving, realizing that we don’t have to buy into an industry that produces food at the expense of our health and the animals we share the planet with. 

    This code of conduct, mindset or ethos can live, grow and change our way of living - One juice at a time!  

    It’s about turning away from the mundane, the  "go to" overly processed, factory farmed, unfairly traded, GMO’d foods. It’s a revolution that calls for more ethical practices, whole foods, organics, and vegan diets.

     So get in there! Put your walking boots on! March in and command the juice! It is that simple. Your mother always said: “An apple a day keeps the doctor away.” And mothers know best!  Now, you can rejoice because: A glass of juice a day keeps you happy & healthy! 

    This is the first drop, our first line is what we hope to be a long and energetic blog we share with you, our juicy friends.

     #beHappybeHealthy

     

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